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Cavaliers News · Training Considerations for the Overhead High School Athlete – Presented by Bon Secours


An overhead athlete is anyone whose sport involves arm action over the athlete’s head. Baseball may come to mind initially, but overhead sports can include everything from swimming and volleyball to water polo and tennis. Athletes involved in all overhead sports need careful consideration and guidance when it comes to exercise prescription.

A few key items that need extra attention are:

  • Shoulder mobility
  • Shoulder stability
  • Exercise selection
  • Exercise design variables

MOBILITY

Mobility has a place in any well-designed training program. Increased mobility helps enhance soft tissue health, as well as allowing an athlete to perform at his or her highest potential. Additionally, optimal joint mobility plays a key role in injury prevention. This is particularly true for the overhead athlete.

The position in which the overhead athlete must use their arm can put them at risk for shoulder injuries ranging from impingement to rotator cuff injuries. Good mobility in the shoulder and thoracic and cervical spine can have a positive impact on athletic performance and career longevity. Poor mobility in these areas can lead to compensatory patterns, may result in decreased performance and could put them at an increased risk for injury.

STABILITY

The shoulder is a ball-and-socket joint, which helps make it the most mobile joint in the body. But mobility is achieved at the expense of stability. Gray Cook, co-founder of Functional Movement Systems, defines stability as “structural integrity in the presence of full range of motion.” Simply put, the shoulder should be able to maintain stability throughout its entire range of motion.

Training stability of the shoulder improves shoulder health and scapular movement and helps promote balance in the musculature. Consider the stress a pitcher experiences. They throw baseballs at very high velocity hundreds of times each practice, resulting in a great deal of mechanical stress on the anterior shoulder. Thus, it would be wise for any pitcher to emphasize posterior shoulder work to help facilitate balance.

EXERCISE SELECTION

Most well-rounded programs for any athlete will include a resistance training component. Any good program will incorporate proper exercise selection to help improve stability, balance, symmetry, strength and power. Combining each of these characteristics can help improve athletic performance and help decrease injury risk.

EXERCISE DESIGN

Overhead athletes must devote special attention to exercise selection and volume, avoiding any exercises that may put the shoulder in a potentially risky situation. Overhead shoulder presses or overhead Olympic lifts are two examples of workouts that should be avoided.

Creating balance of anterior and posterior musculature is an important factor. Many overhead athletes tend to spend most of their time in a “rounded shoulder” position. A balanced program should include exercises that strengthen the imposing muscles to help maintain balance in the muscles in the upper body.

When participating in overhead sports, proper mobility training must be a priority. The demand of overhead sports places a tremendous amount of stress on the complex muscles of the shoulder.

The large range of motion of the shoulder makes it a joint of high injury risk. However, through careful exercise selection and implementation, a resistance training program for athletes can be safe and effective in increasing athletic performance and decreasing risk of injury.

Whether you’re recovering from an injury or interested in taking steps to prevent injury, you are in good hands with a physical therapist. Visit Bon Secours Orthopedics to learn more and schedule an appointment today.

By Corey Anderson, CSCS

Posted By VNN


Cavaliers Official Sponsor

Boys Junior Varsity Volleyball, Boys Varsity Volleyball · Clover Hill High School Boys Varsity Volleyball beat John Randolph Tucker 3-2


Thursday, September 7, 2017

7:00 PM

Clover Hill High School
AWAY
3

John Randolph Tucker
HOME
2

Game Recap

It was a hard-fought match Thursday night, and the Cavs pulled out their first win of the year. Zachary Jones led the way on defense and offense, finishing the night with 20 digs and 13 kills. Samson Thornhill, running the offensive attack, finished with 25 assists to go with his 2 aces and 2 blocks. General Smith played well on the net, recording 5 blocks.

Box Scores

1
2
3
4
5
Clover Hill
25

18

22

25

15

John Randolph Tucker
22

25

25

23

13


Cavaliers Official Sponsor

Coed Varsity Golf · Clover Hill High School Coed Varsity Golf finishes 1st place


Thursday, September 7, 2017

3:30 PM

Place

1

Points

158

Meet Recap

Noah Wheeler – 37 (Medalist), Ian Klein – 39, Nishal Nugara – 40, Mason Dooley – 42

Opponents

School Place Points
Clover Hill High School
1
158
Manchester High School
2
169
Lloyd C Bird High School
3
218

Cavaliers Official Sponsor

Boys Junior Varsity Volleyball, Boys Varsity Volleyball · Clover Hill High School Boys Varsity Volleyball falls to Thomas Dale High School 3-1


Wednesday, September 6, 2017

7:00 PM

Thomas Dale High School
AWAY
3

Clover Hill High School
HOME
1

Game Recap

The Cavs played their best match to date, but lost steam late, falling to Dale in 4. Samson Thornhill led the offensive attack with 25 assists. He had 3 blocks, as well. Zachary Jones was the workhouse on offense and defense, accumulating 16 kills to go with 11 digs.

Box Scores

1
2
3
4
5
Thomas Dale
24

25

25

25

Clover Hill
26

21

13

12


Cavaliers Official Sponsor

Cavaliers News · Clover Hill High School Girls Varsity Field Hockey beat Atlee High School 5-1


Tuesday, September 5, 2017

7:00 PM

Clover Hill High School
AWAY
5

Atlee High School
HOME
1

Game Recap

The Lady Cavs came on strong in the second half of their game against the Atlee Raiders on Tuesday afternoon to earn their 5-1 victory. Cavalier goals scored by Katie Livingston with 2, MaryCamryn Simes, Emma Grace Ficara and Alora Dunnavant. Cameryn Ing had two assists. Outstanding defense from Alee Silva and Makayla Clemmer helped the Cavs bring home their second victory of the season.

Box Scores

1
2
Clover Hill

5

Atlee

1


Cavaliers Official Sponsor

Coed Varsity Golf · Clover Hill High School Coed Varsity Golf finishes 1st place


Tuesday, September 5, 2017

3:30 PM

Place

1

Points

170

Meet Recap

Adam Vossenberg – 41 (Medalist), Noah Wheeler – 42, Mason Dooley – 43, Ian Klein – 44

Opponents

School Place Points
Clover Hill High School
1
170
Monacan High School
2
173
Huguenot High School
3
0

Cavaliers Official Sponsor

Cavaliers News · All Teams Schedule: Week of September 4 – September 10


Here’s a preview of this week’s events for Clover Hill High School, September 4 – September 10

MONDAY

September 04, 2017

No events happening

TUESDAY

September 05, 2017

TBA Girls Junior Varsity Volleyball
vs. George Wythe (Richmond)
SCHEDULE
TBA Boys Varsity Volleyball
@ George Wythe (Richmond)
SCHEDULE
TBA Boys Junior Varsity Volleyball
vs. George Wythe (Richmond)
SCHEDULE
3:30 PM Coed Varsity Golf
Huguenot, Monacan
SCHEDULE
5:30 PM Girls Junior Varsity Field Hockey
@ Atlee High School
SCHEDULE
7:00 PM Girls Varsity Field Hockey
@ Atlee High School
SCHEDULE

WEDNESDAY

September 06, 2017

3:30 PM Coed Varsity Golf
Hopewell, Thomas Dale
SCHEDULE
5:45 PM Boys Junior Varsity Volleyball
vs. Thomas Dale High School
SCHEDULE
5:45 PM Girls Junior Varsity Volleyball
@ Thomas Dale High School
SCHEDULE
7:00 PM Girls Varsity Volleyball
@ Thomas Dale High School
SCHEDULE
7:00 PM Boys Varsity Volleyball
vs. Thomas Dale High School
SCHEDULE

THURSDAY

September 07, 2017

3:30 PM Coed Varsity Golf
Lloyd C. Bird, Manchester
SCHEDULE
5:30 PM Girls Junior Varsity Field Hockey
vs. Powhatan High School
SCHEDULE
5:45 PM Boys Junior Varsity Volleyball
vs. John Randolph Tucker
SCHEDULE
5:45 PM Girls Junior Varsity Volleyball
vs. John Randolph Tucker
SCHEDULE
6:00 PM Boys Junior Varsity Football
@ Monacan High School
SCHEDULE
7:00 PM Girls Varsity Field Hockey
vs. Powhatan High School
SCHEDULE
7:00 PM Girls Varsity Volleyball
vs. John Randolph Tucker
SCHEDULE
7:00 PM Boys Varsity Volleyball
@ John Randolph Tucker
SCHEDULE

FRIDAY

September 08, 2017

7:00 PM Boys Varsity Football
vs. Monacan High School
SCHEDULE

SATURDAY

September 09, 2017

No events happening

SUNDAY

September 10, 2017

No events happening

Notes

Nothing more to add at this time. Make it the best week ever!


Cavaliers Official Sponsor

Cavaliers News · Event Recap: Week of August 26 – September 1


Saturday, Aug 26th

No event results

Sunday, Aug 27th

No event results

Monday, Aug 28th

Coed Varsity Golf
Dinwiddie, Matoaca
2nd Place SUMMARY
Girls Junior Varsity Field Hockey
@ Cosby High School
L 3 – 0 SUMMARY
Girls Varsity Field Hockey
@ Cosby High School
L 4 – 0 SUMMARY

Tuesday, Aug 29th

Girls Junior Varsity Volleyball
vs. Cosby High School
L 0 – 2 SUMMARY
Boys Junior Varsity Volleyball
@ Cosby High School
W 1 – 2 SUMMARY
Girls Varsity Volleyball
vs. Cosby High School
L 0 – 3
Boys Varsity Volleyball
@ Cosby High School
L 3 – 0 SUMMARY

Wednesday, Aug 30th

Girls Junior Varsity Field Hockey
vs. Monacan High School
W 3 – 1 SUMMARY
Girls Junior Varsity Volleyball
vs. Mills E. Godwin
N/A
Boys Junior Varsity Volleyball
@ Mills E. Godwin
L 2 – 1 SUMMARY
Boys Junior Varsity Football
@ Prince George High School
N/A
Girls Varsity Volleyball
vs. Mills E. Godwin
N/A
Boys Varsity Volleyball
@ Mills E. Godwin
L 3 – 0 SUMMARY
Girls Varsity Field Hockey
vs. Monacan High School
W 3 – 0 SUMMARY

Thursday, Aug 31st

Coed Varsity Golf
@ James River High School
L SUMMARY
Boys Varsity Football
vs. Prince George High School
N/A

Friday, Sep 1st

Girls Varsity Volleyball
@ Tba
N/A
Boys Varsity Volleyball
@ Tba
N/A

Cavaliers Official Sponsor

Coed Varsity Golf · Clover Hill High School Coed Varsity Golf falls to James River High School 311-340


Thursday, August 31, 2017

3:30 PM

Clover Hill High School
AWAY
340

James River High School
HOME
311

Meet Recap

Noah Wheeler 81, Mason Dooley 82, Jake Wood 84, Ian Klein 93, Nishal Nugara 93


Cavaliers Official Sponsor

Cavaliers News · Clover Hill High School Girls Varsity Field Hockey beat Monacan High School 3-0


Wednesday, August 30, 2017

7:00 PM

Monacan High School
AWAY
0

Clover Hill High School
HOME
3

Game Recap

The Lady Cavs were victorious over the Monacan Chiefs in their home opener last night.

Box Scores

1
2
Monacan

Clover Hill
1

2